1. Walnuts
There are so many benefits to snacking on healthy nuts like walnuts, and Ali tells us that lowered blood pressure is just one of the perks at hand. "Walnuts are rich in omega-3 fatty acids, fiber and an antioxidant called ellagic acid, all which may help reduce the risk of heart disease and stroke," she notes. In fact, she points out that one study in the Journal of the American Heart Association "found that substituting walnuts for higher saturated fat foods helped reduce blood pressure over a 6-week period." Nice! That means swapping your processed snacks for a handful of nuts can do wonders for your overall health. Additionally, you can easily mix walnuts into a range of meals you eat on a regular basis. "Mix ¼ cup of chopped walnuts into your morning oatmeal, toss them in a salad or mix them into a chicken salad or on top of a vegetable pasta," Ali suggests.
2. Flaxseeds
Adding more fiber to your diet is a great way to help lower your blood pressure, and Richards says flaxseed is a fantastic source of this nutrient. "Flaxseed is high in fiber which helps to improve gut health, remove toxins from the body, and reduce cholesterol. Each of these benefits of fiber would aid in reducing blood pressure as a side effect," she explains. In order to reap the most benefits possible from this seed, however, she says you should make sure to eat ground flaxseed: "Flaxseed is absorbed best by the body when it is ground as enzymes are unable to adequately break apart the outer husk." Got it! Luckily, flaxseed can easily fit into a number of recipes, including smoothies, oatmeal, and "even some desserts." Yum! Count us in!
3. Yogurt
"Calcium triggers our heart muscle to contract, pumping blood through our body," Ali explains. One great, tasty source of calcium is yogurt. "Research has shown that people that eat five or more servings of yogurt a week have a significantly reduced risk of high blood pressure than those who ate it less than once a month," she shares. Wow! Luckily, she points out that yogurt is an incredibly versatile food, so you shouldn't have a hard time fitting into into your diet. As it turns out, it's good for more than just parfaits! "Try adding plain or fruit flavored yogurt to a smoothie or add some lemon juice to it to make a fruit dip or herbs to make a creamy salad dressing. Use plain yogurt in place of sour cream or buttermilk in recipes. Use it to make a cream sauce or swap it for buttermilk or sour cream in baked goods," she lists.
4. Beets
Beets, with their bright color and earthy flavor, are more than just a colorful addition to salads and smoothies; they also pack a powerful punch when it comes to cardiovascular health. Feder explains that they "contain high amounts of a certain compound called nitric oxide which helps relax blood vessels and reduces blood pressure over time." When your blood vessels are dilated thanks to nitric oxide, your blood can flow more easily, reducing pressure on the arterial walls. Add them to your salad, enjoy them as a side, or whip up some beet soup—there are so many delicious, healthy possibilities out there! What's more, they come with added benefits, like better digestion and potential weight loss.
5. Bananas
Potassium can do wonders when it comes to lowering your blood pressure, and you likely already know that bananas are one of the best foods to fit more of it into your diet. "Bananas probably have the highest reputation when it comes to supplying potassium to regulate blood pressure," Gervacio says. "A medium size banana (about 120g) has approximately 422mg of potassium. This accounts for 16% of the Adequate Intake (AI) for adult women and 12% for adult men." Not bad! In addition to eating bananas on their own, you can also enjoy them in smoothies, on top of your oats, or even in pancakes.
6. Fatty Fish
Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, specifically EPA and DHA. Nanavati explains, "These fats reduce inflammation, improve blood vessel function, and may lower blood pressure and triglycerides (a type of fat linked to heart disease risk)." Incorporating fatty fish into your diet a few times a week can significantly boost your heart health.
7. Legumes
Legumes, including lentils, beans, and chickpeas, are powerhouses of plant-based protein and fiber. Nanavati points out their benefits: "Fiber helps lower LDL cholesterol, and plant-based protein can be a healthy alternative to saturated fat-laden animal proteins." Adding a variety of legumes to your meals not only enhances flavor but also provides essential nutrients that support cardiovascular health.
8. Dark Chocolate
Yes, you read that right—dark chocolate can be good for your heart! Nanavati highlights that dark chocolate contains flavanols, a type of antioxidant that "may improve blood vessel function and potentially lower blood pressure." However, she advises moderation due to its sugar content. Opt for dark chocolate with a cocoa content of 70% or higher to maximize benefits while keeping sugar intake in check.
9. Green tea
Green tea is known for containing catechins, which are powerful antioxidants that improve blood flow and promote better heart health. On the other hand, it also contains L-theanine, which is known for its calming effects.
"Green tea contains theanine, which helps lower blood pressure and acts as an anti-anxiety compound. Theanine causes your body to produce more GABA, serotonin, and dopamine—calming neurotransmitters that help improve mood and ease anxiety," Dr. Waldo says.